CrossFit Ballwin – CrossFit
Daily Mindset
“Every strike brings you closer to your next home run.” – Babe Ruth
When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.
What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.
These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.
Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.
Warm Up
Warm Up # 4 (Step Ups) (No Measure)
2 Rds
20 Step Ups
10 Air Squats
10 Cal Row
10 Burpees
1 Round
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength & Skill
FOCUS : CORE-TO-EXTREMITY aka TIMING
Metcon
“BEEF EATER” (Time)
2 Rounds For Time:
90/70 Calorie Row
70 Wall Ball Shots (20/14)
50 Deadlifts (205/145)
30 Burpee Box Jumps (24″/20″)
TRAIN
2 Rounds:
80/60 Calorie Row
60 Wallballs (14/10)
40 Deadlifts (185/125)
20 Burpee Box Jumps (24″/20″)
SWEAT
2 Rounds:
70/50 Calorie Row
50 Wallballs (10/8)
30 Deadlifts (135/95)
15 Burpee Box Jumps (24″/20″)
After Party
2:00 Group Cool-Down – jog/walk w/ static holds
Knee Hug
Leg Cradle
Quad Stretch
Plank Calf Stretch
Figure 4
Pike Stretch
BEYOND THE 60
4 Sets:
50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)
Rest as needed between sets.
Modifications
ROW
70/50 Calorie Bike
70/50 Calorie Ski Erg
1200m Run
WALL BALLS
Decrease Load/Reps
Squat Jumps
Goblet Squats
Single Dumbbell Thrusters
Push Presses
DEADLIFTS
Decrease Load/Reps
Dumbbell Deadlift
BURPEE BOX JUMPS
Decrease Height/Reps
Step to Box
“No-push-up” Burpees